7 Wholesome Alternatives to Various Sugary Foods
Added sugar — an escapable risk
The WHO recommends that we reduce our added sugar intake every day to less than 10% of our daily calorie intake, and shave it to less than 5% for additional health benefits.
The following are nutritious yet gratifying alternatives for sugary foods and drinks.
1. Swap flavored yogurt for plain yogurt with toppings.
A major source of added sugar in our diets, sweetened yogurt can have up to 20% sugar content.
Pick plain greek yogurt, and throw in diced berries, peaches, or desiccated-coconut flakes for flavor. Berries are superfoods that have low natural sugar content.
2. Trade breakfast cereal for additive-free, homemade granola.
Coat rolled-oats, chopped-walnuts, pumpkin and sunflower seeds, dried cranberries, and ground cinnamon with beaten egg-whites. Bake this mixture in a pre-heated oven.
You can also buy nutritious, sugar-free granola.
3. Replace sodas with healthy, hydrating drinks.
Staying away from sodas will likely make the most substantial dent in your sugar intake. A 12-ounce soda contains 32 grams of sugar — about eight teaspoonsful.
Instead, brew antioxidant-rich teas, such as jasmine, hibiscus, or peppermint, with a stick of cinnamon or piece of nutmeg. Chill and enjoy with a splash of seltzer and ice.
4. Whip up your own dips.
Avoid store-bought, sugar and preservative-laden dips and dressings.
Fix fresh guacamole with mashed avocados, diced onion, squeezed lime, cilantro, salt, and paprika. Or season cottage cheese or curd with herbs and spices for creamy, protein-rich dips.
Many Farmer’s Market vendors also sell jars of all-natural hummus, chutneys, and salsas.
5. Change how you sweeten beverages.
Sprinkle ground cinnamon or cardamom in coffees and lattes to reduce the amount of sugar needed.
Instead of regular sugar or syrup, opt for jaggery, an unrefined sugar product — its effect on the body is not different from sugar, but at least it provides a small nutrient boost along with the calories.
6. Indulge your sweet tooth differently.
If you have an itch for dessert that you have to scratch, try unsweetened dairy-fruit combinations; they make scrumptious desserts. Chilled berry-yogurt-granola parfaits or chia seed pudding with chopped fruit, for instance.
If you prefer to avoid dairy, chia-puddings of non-dairy bases, such as almond or coconut milk, are also delectable. Even if you drizzle a little bit of honey on top, such recipes are healthier than other calorie-dense desserts.
7. Slather breads with nuts, not sugar.
Trade chocolate spreads and sweetened fruit preserves for crunchy, unsweetened peanut butter and banana slices.
Loaded with vitamins and minerals, peanut butter is an excellent source of plant-based protein.
How do you combat added sugar in your diet? Leave your favorite tips in the responses!
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